Joint mobility and light kettlebell warm-up, then:- Complete the following for time, with perfect form, working continuously or keeping rests minimal:- 40 x kettlebell double arm swings 10 x kettlebell Turkish get-ups ( 5 per arm) 20 x kettlbell snatches – left 20 x kettlbell snatches – right 20 x kettlebell goblet or racked squats 15 [...]
Posts Tagged ‘Total Body Conditioning’
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“Combat Circuit”
May 14th, 2012 
Mike Eves 5 to 10 minutes warm up on the punch bag and speed ball, then:- 6 rounds, resting 30 secs between rounds:- 1 minute heavy punch bag combinations 10 x plyometric push-ups 10 x med ball slams 10 x sprawls Then:- Sandbag zercher cleans x 40 in as few sets as possible, then:- Handstand wall walk [...]
” Card Deck Workout”
May 10th, 2012 Mike Eves Dynamic warm up using a lighter kettlebell than normal – swing, cleans, clean and press, halos, good mornings, then:- Card Deck To perform the card deck workout, start with a fully shuffled deck of playing cards (52 cards). All face cards (Jack, Queen, and King) have values of 10, Ace is low at a value [...]
“Push and Pull”
May 8th, 2012 Mike Eves Eischens Yoga, then:- Perform 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps alternating between the following until done:- Jungle Gym / rings push-ups (advanced: legs raised) Jungle Gym / rings body-rows (advanced: legs raised) Then:- Perform 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps alternating between the following until [...]
“Bodyweight Workout – No Equipment, No Excuses”
May 7th, 2012 Mike Eves Dynamic body-weight warm-up – 3 rounds, rest 30 secs between rounds: 10 x push-ups, 10 x Hindu squats, 10 x table lifts. Then:- 4 to 6 rounds, 30 to 60 secs rest between rounds:- Handstand wall walk-ups with toes on wall x 3 Sprawls x 10 Hindu push-ups x 10 Sit-outs x 12 Finisher: Handstand [...]
“Clean to Sledgie”
May 6th, 2012 Mike Eves Warm up with 10 mins of kettlebell swings, cleans, pulls and snatches using a lighter kettlebell than normal then:- Complete 8 to 10 rounds with 30 to 60 secs rest between rounds:- Double Kettlebell or barbell cleans x 10 Heavy sledgehammer tyre strikes x 10 Then:- Kettlebell windmills, reverse windmills and double kettlebell windmills QiGong
“Strength and Strength Endurance Workout”
May 4th, 2012 Mike Eves Warm up with kettlebell swings and cleans, then:- Kettlebell snatch – work for 35 secs, rest for 35 secs for 12 rounds- (change arm each working set. Goal = 14/15 reps per working set) Then:- 4 rounds, rest between each exercise:- *Weighted Jungle Gym / rings pull-ups (use a weighted vest or belt with Kettlebell [...]
“150 Workout”
May 3rd, 2012 Mike Eves Warm up with kettlebell swings, cleans, clean and presses and snatches – just practice, don’t count reps then:- “150 Workout” (There will be a 200, 250 and 300 workout later) For time:- 25 x kettlebell double arm swings 10 x Kettlebell Turkish get-ups x 10 ( 5 per arm) 40 x kettlebell single arm swings [...]
“60:30 Circuit”
April 26th, 2012 Mike Eves Warm up with general mobility and kettlebell swings, then:- Work for 60 secs, rest for 30 secs on each exercise for 2 rounds, rest 1 to 2 mins between rounds:- Kettlebell clean to push press (change arm for round 2) Kettlebell double arm swings Kettlebell alternating swing Push-ups Kettlebell racked squats Kettlebell renegade rows Med [...]
“15/15 Kettlebell Clean and Press”
April 24th, 2012 Mike Eves Warm up with some light kettlebell practice – swings and cleans, then:- Work for 15 secs, rest for 15 secs for 12 minutes (24 working sets):- Kettlebell clean and press – change arm each working set but advanced use double kettlebells – goal = 4 to 5 reps per working set with perfect form Finisher: [...]
